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Overcoming the Winter Blues

As the seasons change and the days get shorter, some people may develop symptoms of depression. Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a form of depression that occurs based on seasonal changes in sunlight. Symptoms include increased sadness, feeling anxious, feeling sluggish, irritability, changes in appetite, and sleeping for long periods of time. These symptoms can be severe enough to affect quality of life.

In this article you will learn about the causes of Seasonal or Winter Depression, what you can do about it, and how you might be able to prevent it next year.

Causes of Winter Depression

What causes SAD? Some experts think it’s a lack of sunlight during the winter months, when the days are shorter and daylight is scarce. They believe that a lack of sunlight increases the body’s production of a chemical called melatonin, which helps regulate sleep and can cause symptoms of depression.

In addition, for many people the blues start with the holiday season. Many factors can cause the ‘holiday blues’: stress, fatigue, unrealistic expectations, over-commercialization, financial constraints, and the inability to be with one’s family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January 1. This can result from disappointments during the preceding months compounded with the excess fatigue and stress.

If your body is sensitive to changes in sunlight and your holiday season wasn't what you had hoped it would be, you may find yourself in the middle of a bout of winter depression. Fortunately there are treatments available and things you can do to help yourself.

Treatments for Winter Depression

Several types of treatment are available for SAD. One common treatment involves the use of artificial light to simulate sunlight. This treatment is called Bright Light Therapy (BLT). In BLT, people with SAD sit directly in front of a light box every day. The amount of time a person needs to spend by a light box varies greatly among individuals and changes as the seasons progress. Some people need as little as 40 minutes of exposure daily; others require several hours of exposure, combined with psychotherapy and medications. Because there are many causes of depression, it is important to consult with a health care provider or mental health professional before seeking treatment.

Self Help and Prevention

There are things you can do to help yourself out of a mild to moderate case of the Winter Blues that will also help to prevent it next year.

• Pay attention to your moods and energy levels. If you realize that at the end of the summer you begin to feel sad or have less energy, plan activities that will help to boost your energy.
• Expose yourself to as much bright light as you can. If it is a sunny day, go outside as much as you can. If it is grey and overcast, turn on all the lights inside. Use broad spectrum light bulbs.
• Stay physically active, and begin your physical activity before you begin to feel that fall energy drain.
• If you generally "hate winter", work on changing your mental set to help you enjoy wintertime. Unless you are able to move to Hawaii, it's going to happen. So you might as well find ways to enjoy it. Try a new winter sport, indoors or outdoors. Many people find indoor ice skating to be an enjoyable change to roller blading.
• Do not feel ashamed or try to hide it if you do start to feel like your depression is getting out of control. Many people feel this way. Contact your Employee Assistance Program or speak to your family physician. By seeking treatment you will learn specific ways to help youself for many future winter seasons.

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